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杠铃俯身划船
barbell bent over row

背部barbell3-4 sets x 8-12 repsRest 90s
Target: upper back · Secondary: biceps, forearms
barbell bent over row demonstration

中文步骤

  1. 站立，双脚分开与肩同宽，膝盖稍微弯曲。
  2. 臀部向前弯曲，同时保持背部挺直、挺胸。
  3. 正手握住杠铃，双手间距略宽于肩宽。
  4. 通过收缩肩胛骨并挤压背部肌肉，将杠铃拉向下胸部。
  5. 在顶部停顿片刻，然后慢慢将杠铃放回起始位置。
  6. 重复所需的重复次数。

English Steps

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Bend forward at the hips while keeping your back straight and chest up.
  3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.

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